1RM SNATCH & AMANDA

Monday, March 9th, 2020

Happy Birthday Hollywood!

Check out one of the last week’s posts for our Health Challenge! MEAL PLANNING

Work Out of the Day

SKILL/SWOD

1.
20 Mins to…
1RM Squat Snatch

2.
Ring Muscle Up practice

METCON

3.
“Amanda”
For Time:
9-7-5
Ring Muscle Up
Sq. Sn. 135/95

RX+

Tempo Back Squat
On the Minute x 10:

1 Pausing “1+1/4” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

Body Armor
1 Round, Not For Time:
15 Barbell Hip Thrusts
100′ Single DB OH WL*
15 Barbell Hip Thrusts
100′ Single DB OH WL*
15 Barbell Hip Thrusts
*Switch arms at the 50ft

“Pinball”

5 Rounds:
1Min WB (20/14/10->9’)
1Min Alt DB PSn
1Min Bike Cals
1Min Rest

DB= (50/35/20)

THIS WEEK AT A GLANCE

MONDAY

1.
20 Mins to…
1RM Squat Snatch

2.
Ring Muscle Up practice

3.
“Amanda”
For Time:
9-7-5
Ring Muscle Up
Sq. Sn. 135/95

 

TUESDAY

1.
Skill/Strength:
Handstand Walk Practice

2.
3-Station Fortitude:
EMOM x 30mins
Min 1- 15/12 Cal Row
Min 2- 8 Burpee Box Jump Over 24/20
Min 3- 50 DU

 

WEDNESDAY

1.
High Bar Back Squat
5-7Rds:
3 x 1-and-1/4 HBBS

2.
“PinBall…ish”
5Rds- (AMRAP)
1Min- ME WB 20/14
1Min- ME Sq Cl 185/125
1Min- ME Bike Cals
1Min- Rest

 

THURSDAY

OPEN GYM OR…

A.
Push Jerk
5 x 1 (Climbing)

B.
Split Jerk
5 x 1 (Climbing)

C.
Deadlift
5 x 5 (Climbing)
Alt: 7x Strict T2B

—-OR—–

D.
Dumbbell Grunt Work: (Not For Time)
6Rds:
2x DB Complex**
100m Front Rack Carry
50m OH Carry
50m Farmer Carry
Rest as needed between rounds

**DB Complex is the following unbroken:
8x DB PC + 10x DB PP + 16 DB FR Lunge

 

FRIDAY

1.
Skill/Strength
5 Sets: (Not For Time)
5-10 Strict HSPU
7 Kipping T2B (For technique)
Rest as needed between rounds

2.
Murph Conditioning
For Time:
800m Run
50 Pullups
100 Pushups
150 Squat
800m Run

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

Crum Competing

UPCOMING
CROSSFIT COMPETITIONS
 

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V

SATURDAY, APRIL 18TH, 2020
FESTIVUS GAMES
Location: @ Sweat Factory CrossFit
$75.00 Individual
Registration: HERE
Facebook page: FESTIVUS GAMES

SATURDAY, APRIL 18TH, 2020
KILOS 4 KOALAS
Location: @ CrossFit Palm Harbor
$35 No divisions, just a good ole’ fashioned C+J ladder!
Registration: HERE
Facebook page: KILOS4KOALAS

SAT & SUN, MAY 16-17TH, 2020
GULF COAST GAMES
Location: @CrossFit Clearwater
$125.00 Individual
Registration: HERE
Facebook page: GULF COAST GAMES

SAT & SUN, JUNE 27-28TH, 2020
BACON BEATDOWN
Location: Daytona Beach Ocean Center
Beg- $149 Int/RX/Elite- $179 Teams- $479
Registration: HERE
Facebook page: BACON BEATDOWN

SATURDAY, AUGUST 29TH, 2020
TAMPA BAY GAMES
Location: *Stay tuned for details!*
Registration:
Facebook page: TAMPA BAY GAMES

 

 

 


Welcome to a sport where typically our neighbors who don’t CrossFit:

1) don’t understand what the heck we’re doing,
2) think we’re weird, and
3) feel like we’re IN THEIR WAY all the time.
It’s the nature of the CrossFit-gym-beast.

Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors’ delicate feathers and preventing your car from being towed😬!

DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega Seating has already made good on that threat, please don’t tempt them.

Please do not park in front of THE NEW (NORTH MOST) BAY DOOR in the west-adjacent building in our parking lot. The new tenant is building out…a brewery! Can’t wait right?  We try to put cones out to prevent parking there. If our lot is full please park in the street, to the west, and not at any of the neighboring businesses lots. Our neighbors are fairly tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD-brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of any other building– adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Our landlord is working to get us more parking! He has commissioned the back “junk lot” to be turned into a graveled parking lot! You can park back there – and in the back of the building. Just be careful not to block our running path!